5 Indispensable Products for Muscle Strengthening
Tim Klein
2026-03-23
6 min. read
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Building muscle mass is a challenge that requires not only a suitable training and supplementation plan but also the preparation of nutritious meals. In this text, we will discuss 5 products that are crucial for individuals who wish to increase their muscle mass.
Poultry products and meat
Poultry meat, including chicken, is a staple in many athletes' diets. Poultry is one of the most popular animal products in Poland. What is the reason for this popularity? Firstly, the high content of high-quality easily digestible protein approximately 20 g of protein per 100 g of product. Additionally, the nutritional value of poultry protein is high, compared to the recommended amino acid pattern by the FAO/WHO. However, poultry meat is very lean and the fat content under the skin is also very easy to remove. Compared to meat from other animal species, poultry meat also has a more favorable ratio of unsaturated to saturated fatty acids. Moreover, it contains large amounts of zinc, magnesium, potassium, fat-soluble vitamins: A, D, E, and B-vitamins. It is worth noting that poultry meat contains heme iron, which is much better absorbed by the human body than non-heme iron. Chicken eggs are also an interesting food product. For a long time, their consumption was considered a cause of increased cholesterol levels, but for some time now they have been recognized as an important component of a healthy diet. One egg weighing about 56 g provides about 80 kcal and contains about 7 g of protein. The proteins found in eggs are of high quality, complete and very well absorbed by the human body. In addition, eggs contain compounds such as B-vitamins, fat-soluble vitamins A, D, E, and K, as well as nutrients such as lutein, phosphorus, calcium, magnesium, zinc, selenium, iodine, potassium, sodium, manganese, iron, omega-3 and omega-6 fatty acids.
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